A:
Turkish get-up (TGU)
Establish a daily max on both sides within 10min
Use a KB, DB or even a barbell!

B:
5 rounds for time (= 15min timecap)
1 HEAVY TGU @ right arm
1 HEAVY TGU @ left arm
20m Walking Lunges (2x 10m)
40 Double Unders


OLYMPIC WEIGHTLIFTING WOD

A:
4 x 2 Snatch w/2 sec Paused at knees and Paused in Catch 3 sec (Start at 65-80% of 1 RM)

Then:

6 x 1 work up to a heavy single

B:
EMOM for 20min of:
8 TnG Hang Power Snatch
12 Russian KB Swings 32/24
6 TnG Hang Squat Snatch
12/10 Cal Assault Bike

Start around 60% +- 5 kg of 1 rep max Hang Power Snatch


STRENGTH WOD

A:
4×4 Deadlifts

4×2 Shoulder press

Go every 4 min
0:00 DL
2:00 SP

B:
3 Rounds of:
5 Strict Hspu w/ 3 Sec Down, Fast up
12 Devils Wheel
6+6 Single Leg RDL w/3 Sec Down
40-60 Sec Fat Bar Front Rack Hold